Oct 24, 2016

 

PRE-WOD MOBILITY:

  • Light rolling for 2 min of t spine/lats
  • 1 min banded shoulder distraction
  • 30 sec couch stretch
  • 30 sec wall stretch
  • 10 seated wall reaches

 

a) WARM UP:

  • 250m easy row
  • 3 beat swings
  • 6 push ups
  • 9 squats
  • 250m moderate row
  • 3 pullups
  • 6 dowel pass thrus
  • 9 OHS w/ dowel

Snatch primer:

On the Minute x 5 – Light load (if not empty BB):

  • 1 Slow Snatch Deadlift (3 second ascent)
  • 1 Hang Power Snatch
  • 1 Overhead Squat
  • 1 Snatch Balance

 

b) STRENGTH:

Building upon last week. EMOM

  • Minute 1 – 3 Squat Snatches @ 73%
  • Minute 2 – 2 Squat Snatches @ 75%
  • Minute 3 – 1 Squat Snatch @ 78%
  • Minute 4 – Rest
  • Minute 5 – 3 Squat Snatches @ 75%
  • Minute 6 – 2 Squat Snatches @ 78%
  • Minute 7 – 1 Squat Snatch @ 81%
  • Minute 8 – Rest
  • Minute 9 – 3 Squat Snatches @ 77%
  • Minute 10 – 2 Squat Snatches @ 80%
  • Minute 11 – 1 Squat Snatch @ 83%

 

 

c) WOD:

Isabel meets Karen – 10 Rounds For Time:

  • 3 Snatches (135/95)
  • 15 Wall Balls (20/14#–>10’/9′)

Time cap: 20 mins

d) ACCESSORY WORK:

3x:

  • Sandbag bearhug hold (heavy) – 45s, then 5 squats

 

e) POST- WOD MOBILITY/RECOVERY:

  • Repeat mobility from warm up, adding quad and adductor (2 min each leg) and 1 min pec smash
Posted in WOD